zulu.272.healthy
BONA ZULU – December 2006
Ukudla okuhle okunempilo
Uthanda into entsha? Zama lawa maresiphi asheshayo futhi angambi eqolo
amaresiphi nezindlela zokuhlela ngabakwaGEMINI FOOD PROMOTIONS
isithombe nguKIM THUNDER
Easy Pickled Fish.
Easy Pickled Fish
Izithako
1 isipuni (15ml) uwoyela
2 u-anyanisi osikwe izingcezu
1 isipuni (15ml) u-curry powder
1/2 i-teaspoon (2,5ml) i-turmeric
1 inkomishi (250ml) uviniga omhlophe
1/4 inkomishi (60ml) amanzi
2 izipuni (30ml) ushukela onsundu
1/2 inkomishi (125ml) i-chutney
usawoti
2 ama-teaspoon (10ml) i-cornflour
1kg ama-hake fillets
Indlela yokwenza
1. Epanini thosa u-anyanisi uze uthambe. Govuzela phakathi u-curry powder ne-turmeric. Kuthose imizuzu embalwa ubondele phakathi uviniga, amanzi, ushukela, i-chutney nosawoti.
2. Kujeke hlanganisa i-cornflour namanzi amancane. Kufake engxubeni ka-curry ukugovuze kuze kushube.
3. Yendlala izingxenye zenhlanzi kwi-casserole dish. Thela usosi phezulu bese ukumboza.
4. Kubhake kuhhavini ongu-180oC imizuzu engu-20-30 bese ukuyeka kuphole.
Kubiza: R34,98
Fish Patties On Wholewheat Rolls
Izithako
1 x 410g ithini lenhlanzi ekwi-tomato sauce, elicwengiwe
1 u-anyanisi ogreythiwe
1 i-teaspoon (5ml) i-parsley eqotshiwe
1 i-teaspoon (5ml) u-curry powder
1 inkomishi (250ml) i-oats
1 iqanda
1 isipuni (15ml) uwoyela
6 ama-wholewheat rolls
Indlela yokwenza
1. Endishini hlanganisa ndawonye inhlanzi, u-anyanisi, i-parsley, u-curry powder, i-oats neqanda.
2. Kuhlanganisise kahle. (Uma ingxube yome kakhulu, engeza usosi wenhlanzi.) Ebhodini elibhuqiwe kubumbe kube yizingxenye eziyisithupha.
3. Epanini shisa uwoyela uthose lezi zingxenye imizuzu engu-2-3 esayidini ngalinye.
4. Kuseve kuma-wholewheat rolls nosaladi.
Kubiza: R16,45
Kwanela abangu-6
Sausage And Lentil Stew
Izithako
3 izipuni (45ml) uwoyela
1 x 500g iphakethe lamasosiji engulube
1 u-anyanisi oqotshiwe
1 uphepha oluhlaza oqotshiwe
2 x 410g amathini katamatisi oqotshiwe
1 i-teaspoon (5ml) i-chilli powder
1 inkomishi (250ml) i-stock (noma iwayini elibomvu, noma ukuxube)
120g ama-lentils omile
Indlela yokwenza
1. Epanini shisa uwoyela uthose amasosiji aze abe nsunjwana, uwagudluze uwabeke eceleni.
2. Thosa u-anyanisi nophepha oluhlaza kuze kuthambe. Faka utamatisi, u-chilli powder, amanzi nama-lentils. Kugxabhise imizuzu emihlanu.
3. Faka amasosiji kwi-casserole dish bese uthela usosi ngaphezulu.
4. Kubhake kuhhavini ongu-180oC imizuzu engu-30. (Engeza amanzi amancane uma ingxube ishuba.)
Kubiza: R35,67
Kwanela abane
Baby Marrow Muffins
Izithako
2 izinkomishi (500ml) ufulawa
1/2 inkomishi (250ml) ushukela
1 isipuni (15ml) i-baking powder
125g ama-baby marrows agreythiwe
3/4 inkomishi (185ml) ubisi
3 izipuni (45ml) uwoyela
1 iqanda elishayiwe
Indlela yokwenza
1. Endishini hlanganisa ufulawa, ushukela ne-baking powder.
2. Kujeke hlanganisa ndawonye ama-baby marrows, ubisi, uwoyela neqanda.
3. Vula isikhala ezithakweni ezomile. Thela phakathi uketshezi. Kuhlanganisise ngendlela ezokwenza izithako ezomile zibe manzi. (Ukukuhlanganisa kakhulu kuzokwenza izithako ezomile zibe ama-muffins omile.)
4. Faka ngesipuni ingxube kuma-muffin pans agcotshiwe. Kubhake kuhhavini ongu-180oC imizuzu engu-20 kuze kube nsunjwana.
Kubiza: R12,89
Kuphuma angu-12 [z]
BONA ZULU – December 2006 73
Ukudla okuhle okunempilo
